Wednesday 5/19/10 WODs
Capital Main WOD:
Warm up:
1 minute jump rope
20 KB swings
20 Walking Lunges
Front squat review
WOD:
Front Squat 1-10-1-20-1-30 reps
Post total load (add up all six barbell loads) to comments. This is essentially 6 sets of work, just at different rep ranges instead of 1-1-1-1-1-1…
Rest as needed between sets. You will be adjusting the weight for each set, as your 1-rep sets will be close to your Max weight, and your 10, 20, and 30-rep sets will be significantly less weight. Might look something like this:
1 rep- 210#
10 reps- 150# (** no racking the weight between the 10 reps)
1 rep- 210#
20 reps- 115# (** no racking the weight between the 20 reps)
1 rep- 205#
30 reps- 95# (** no racking…)
CF Fundamentals: Stay Tuned…TBD